WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • Running + JG + squats Strength

    Morning: 60 min
    A. Running warm up for 25 min
    B. Main set
    6 x 400 m @ 1:35, 90 s rest between 400's
    Times: 1.35, 1.34, 1.35, 1.35, 1.35, 1.34
    -Into-
    12 x 200 m @ 0:46, 60 s rest between 200's
    Times: 46 45 46 46 45 46 / 46 46 45 45 45 44 s.

    Evening: 150 min
    Warm up EMOM12 + 5 x 2 m HSW
    1.Own skill
    A. BMU practice for 20
    - 7 x 3 + 1 = 22 BMU

    2.Strength
    A. Back squat 5 x 6 @ 70% - 95 kg x 0.7 = 66.5 kg
    5 x 6 x 67.5 kg
    - 3+3 Skater jumps after each set
    - Rest as needed

    B. 3 sets:
    - 15+15 s Single leg Sorenson hold
    - 10 Double KB Front rack Box step up - 12 16 16 kg
    - 60 s Heavy plank hold between boxes - 16 16 16 kg

    3.JG PP 10.9.2018
    A. Turkish Get-up 5 x 5, 60 s rest between sets. Same weight across - 12 kg

    B. Hanging
    - Accumulate 90 s of pronated passive hang
    - Accumulate 90 s of supinated passive hang
    - Accumulate 60 s of narrow grip pronated passive hang
    - Accumulate 60 s of narrow grip supinated passive hang

    C. Pressing
    Accumulate 4 minutes of front support walks

    D. Plank hold - not done

  • Superkids 10-13v WOD Workout

    9 min AMRAP

    5 burpee leukaa
    9 etunojapunnerrusta
    12 käsipainotempausta vuorokäsin, 25lbs

  • Rakkaudella Karjalasta 19 laji 4 Workout

    For time

    12-9-6
    *Thruster 40/30 kg
    *Bar over burpee

    12-9-6
    *Thruster 40/30 kg
    *Pull up

    Leaderboard

  • 9.11.2019 CF Workout

    Tempaus + Snatch Balance + Valakyykky
    1+1+1RM + 1+1+1x90%x2

    Rive + RaTy + työntö

    1+1+1 RM + 1+1+1x90%x2

    Etukyykky 3RM + 2x3x90% kolmosen maksimista

    Accessory:

    Yhdenkäden valakyykky 3x15+15
    Lisapainolankku 3 x 60sek

  • Superkids 7-9 v Taito Workout

    -Harjoitellaan

    Kyykky, etukyykky, rengassoutu

    ne jotka osaa voi tehdä

    5 x 5 etukyykkyä

  • Conditioning 06-10-2018 Workout

    In teams of 2:
    AMRAP 5:00
    Partner Wallballs (20/14)

    Rest 60s

    AMRAP 5:00
    Toes to Bar

    Rest 60s.

    AMRAP 5:00
    DB Turkish Get-ups (50/30)

    Rest 60s.

    AMRAP 5:
    DB Single Arm Hang Power Clean + Overhead (alt. Arms) (50, 30)

    Rest 60s.

    AMRAP 5:
    Partner Wheelbarrow (max distance)

    Rest 60s.

    AMRAP 5:
    Partner Wallballs

  • Superkids 10-13v WOD Workout

    4 kierrosta:

    1 min käsilläkävelyä
    1 min kippileukaa
    1 min max reps thruster
    1 min lepo

  • Accessory wod Workout

    5 rounds For Quality:
    10 Dumbbell Deadlifts, You choose the DB weight
    10 Dumbbell Thrusters, Same weight as the DB DL
    100ft Farmers Carry, Same weight as the DB DL
    You can adjust the weight up or down each set but use the same weight for each movement each set.

  • Ninjat 14-16v loppuverkka Workout

    -rapuhengittelyt, pumppailut,
    -Lapapunnerrukset

    Sivutaivutus, 2 x 15 / puoli

  • Accessory wod Workout

    5 rounds for quality:
    30 second Sorenson hold

    100ft/arm Single Arm Kettlebell Front Rack carry (Heavy but 100ft UB)
    10 Strict Toes to bar or V-Ups
    100ft/arm Single Arm Kettlebell Farmers Carry (Heavy but 100ft UB)